ADHD Habit Tracker
Check in with one tap – mini versions and partly done days count, rest days stay neutral.
- Web app + Sheets
- Made for ADHD brains
€6.99*
Dopamine Menu Planner – your personal activity menu
Pick small activities that fit your energy and time from your own five-course menu.
- Web app + Sheets
- Made for ADHD brains
- US · International · German
€4.99 for buyers in Germany, incl. 19% VATOne-time purchase · instant download
Etsy shows the final amount in your currency at checkout.
Buy on Etsy – €4.99
You'll check out on Etsy – how do I get my files?
After payment, download your files in a web browser – Etsy → You → Purchases and reviews → Download files, or the link in Etsy's order email if you checked out as a guest. The Etsy app can't download files.
- 40 ideas to start, in five courses
- Filter by energy (1–5) and minutes
- Optional daily limit for desserts
- Offline web app plus Google Sheets version
In short
A dopamine menu template that filters by energy and time
Dopamine Menu Planner is a one-time download: an offline web app (no account needed) plus a separate Google Sheets™ template (free Google account) for building your own menu of activities and picking one that fits your energy and time. No subscription.
When you're bored or stuck, “what should I do now?” can be a surprisingly hard question. A dopamine menu answers it with a list you wrote in advance. This dopamine menu template starts you off with 40 ideas in five courses – starters, mains, sides, desserts and specials – and you add your own. Choose your energy from 1 to 5 and the minutes you have, and every idea that fits is listed, shortest first.
“Dopamine Menu” is only the name of the format – the planner doesn't measure dopamine or promise any effect. Nothing scores you or your notes, an idea counts as done only when you say so, and there are no notifications.
An organizing tool – not a medical tool.
Feature images
See it in action
An idea for right nowOne idea that fits, plus today's picks. Your personal menuFive courses with 40 ideas to start, plus your own. Today's picksMark a chosen idea done or skip it – undo any time. Favorites at handStar your go-to ideas and match favorites only. Desserts, within your own limitA daily limit from 0 to 10, or none. See what you've doneIdeas done per day and history by course – no scores. Private by designWeb-app data stays in this browser; Sheets lives in your Drive. Made for your regionUS, International and German editions. What you getThree web app files, six Sheets templates and the START HERE guide.
Inside the app
Real screenshots, sample data.
My Dopamine MenuMinutes, energy and place for every idea. Today's PicksDone or skip, plus today's estimated minutes. Dessert & LimitsYour own frame, not a rule.
What's included
A single HTML file that opens in your browser, without an account or subscription
Blank and with sample data, for 3 regions
US, International and German (DACH)
Setup instructions in English and German (PDF)
What it does
Your personal menu
- 40 ideas in five courses: starters (quick, 2–5 min), mains (bigger), sides (alongside what you're doing), desserts (leisure ideas) and specials (once in a while)
- Add your own ideas with course, energy, minutes, place and cost
- Star your favorites, hide ideas you don't want
Ideas that fit your energy
- Choose a course, your energy (1–5) and your time (2–60 min) – every idea that fits is listed, shortest first
- Filter by place (at home, outside, anywhere), cost and favorites only
- Surprise me picks one idea from the list by a fixed rule you can check
- Your energy level is your own quick choice – it only filters the list
Today's picks and desserts
- Mark a chosen idea done or skip it; undo any time
- Optional notes before and after – never rated
- An optional daily limit for desserts (0–10); at the limit they're hidden from suggestions, and you can show them anyway
History and insights
- Ideas done per day over 7, 30 or 90 days
- History by course and status; charts update by themselves
Web app or Google Sheets?
Both versions are included as separate files, each with the same 40 ideas. The web app has one-tap buttons, Surprise me and backups; Sheets works with a pick number and dates you type.
| Topic | Offline web app | Google Sheets |
|---|---|---|
| Where your menu lives | In your browser, on this device | In your own copy in Google Drive |
| Account | Not needed | A free Google account |
| Works offline | Yes, once the file is open | Usually needs an internet connection |
| Picking an idea | Choose, or tap Surprise me | A pick number – raise it by 1 for another |
| Logging | One-tap Done and Skip | A history row with a date you type |
| Room | 40 starter ideas plus your own | 40 starter ideas, 100 own ideas, 500 history rows |
| Backup | Backup file and CSV export | Google's version history |
They don't sync.
How it works
Buy on Etsy
Check out on Etsy, then download your files in a web browser – not in the Etsy app.
Open START HERE
The guide shows which web app file to open and has your Google Sheets copy links and the link for iPhone and iPad.
Start planning
Open the web app in your browser, or make your own copy of the Google Sheets template, and add your first entry.
Is it right for you?
A good fit if you …
- often want to do something but can't think what
- want ideas that match your energy and time
- like choosing from a list you wrote yourself
- like setting your own daily limit for desserts
Maybe not the right fit if you …
- want to build daily habits with check-ins. ADHD Habit Tracker →
- want to log your mood and energy over time. Mood Tracker + Energy Journal →
- need to empty your head of tasks first. Brain Dump Planner →
- want an app that pings you with suggestions – there are no notifications.
Dopamine Menu Planner
€4.99 for buyers in Germany, incl. 19% VATEtsy shows the final amount in your currency at checkout.
Buy on Etsy – €4.99
One-time purchase · instant download · offline web app + Google Sheets
What you need
| Device | Web app | Google Sheets |
|---|---|---|
| Windows or Mac computer | Open the HTML file in Chrome, Edge, Firefox or Safari | In your browser |
| Android phone or tablet | Open the file from Downloads with Chrome | Google Sheets app or browser |
| iPhone & iPad | Open the web-app link from your START HERE guide in Safari and add it to your Home Screen | Google Sheets app or browser |
Editions
| Edition | Format |
|---|---|
| US | 10/09/2026, week starts Sunday |
| International | UK, Ireland, Australia, New Zealand and Canada – 09/10/2026, week starts Monday |
| DACH | Germany, Austria and Switzerland – German texts, 09.10.2026 |
Good to know
- Digital product – nothing will be shipped.
- Web app data stays in your browser; clearing browser data clears the planner too. Download a backup now and then.
- “Dopamine Menu” is the name of a planning format – it does not measure dopamine or claim to change dopamine levels. Not a medical treatment.
- Browser support for local HTML files varies, particularly on iPhone and iPad – the START HERE guide includes iPhone links.
- A personal activity planning tool – not medical or psychological advice and not a treatment for ADHD or any condition.
- For personal use only. Sharing, redistributing or reselling the files is not allowed.
Questions about the Dopamine Menu Planner
Does it change my dopamine?
No. “Dopamine Menu” is the name of a personal activity planning format. The planner doesn't measure dopamine, and it is not a medical treatment.
Are desserts bad?
No. Desserts are leisure ideas you may want to enjoy within your own limit – or with no limit at all. Nothing is counted against you.
How does Surprise me choose?
By a fixed rule: today's date, how often you tapped it and the course decide the pick. Tap again for another.
Do I need an account?
The web app needs no account – you open the file in your browser. The Google Sheets version needs a free Google account. There's no stillmeasure. account and no subscription.
Where is my menu saved – and do the two versions sync?
In the web app, in your browser on that device, so open the same file in the same browser and download a backup now and then. In Google Sheets, in your own copy in Google Drive. The two versions don't sync.
Does it work on my iPhone?
iPhone & iPad: open the web-app link from your START HERE guide in Safari and add it to your Home Screen. A downloaded HTML file on its own only opens as a preview on iPhone and iPad.
Does it connect to other apps or online accounts?
No. The web app works on its own in your browser and sends nothing anywhere.
Can I use it in Excel?
It isn't supported. The spreadsheet version is made for Google Sheets.
25% off when you buy all three on Etsy
Habits & Mood Bundle
- Dopamine Menu Planner€4.99*
- ADHD Habit Tracker€6.99*
- Mood Tracker + Energy Journal€4.99*
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Dopamine Menu Planner
€4.99 for buyers in Germany, incl. 19% VAT
One-time purchase · instant download · offline web app + Google Sheets
Last updated: Oct 2026 · Version 1.0